Chicken Supreme Salad

(SERVES 4)

• 4 small boneless chicken breasts
• 300 ml/ ½ pt/ ¼ cups chicken stock, made with 1 stock cube
• 175 g/6 oz/ ¾ cup long-grain rice
• Salt and freshly ground black pepper
• ½ cucumber, diced
• 2 red skinned eating (dessert) apples, diced
• 5 ml/1 tsp lemon juice
• 120 ml/4 fl oz/ ½ cup very low-fat plain yoghurt
• 75 ml/5 tbsp low-calorie mayonnaise
• 5 ml/1 tsp curry paste
• 10 ml/2 tsp smooth mango chutney
• Torn Coriander (cilantro) leaves

To Serve:

• Banana and Chicory Salad

Put the chicken in a saucepan with the stock. Bring to the boil, reduce the heat and poach gently for about 10-15 minutes until the chicken is tender. Remove form the pan with a draining spoon and leave until cold. Meanwhile, make the stock up to 600 ml/1 pt 2 ½ cups with water. Bring to the boil and a little salt and cook the rice for about 10 minutes until tender. Drain, rinse with cold water, drain again and leave until cold. Mix in the cucumber and apple, tossed in the lemon juice, and pile on to four serving plates. Place the cold chicken breasts on top. Mix the yoghurt with the mayonnaise and curry paste. Stir in the chutney and season to taste. Spoon over the chicken and garnish with a few torn coriander leaves. Serve with Banana and Chicory Salad.

Mediterranean Jellied Chicken

(SERVES 4)

• 15 ml/1 tbsp powdered gelatine
• 300 ml/ ½ pt/ ¼ cups chicken stock, made with 1 stock cube
• 45 ml/3 tbsp lemon juice
• 75 ml/5 tbsp low-calorie mayonnaise
• 1 spring onion (scallion) finely chopped
• 3 celery sticks, chopped
• 1 red (bell) pepper, chopped
• 5 cm/2 in piece cucumber, chopped
• 5 ml/1 tsp chopped basil
• 6 stuffed olives, sliced
• 350 g/12 oz/3 cups cooked chicken, chopped
• Salt and freshly ground black pepper
• Lollo rosso lettuce leaves
• A basil sprig

To Serve:

• 450 g/1 1b baby new potatoes, boiled
• Mixed Salad

Dissolve the gelatine in the stock according to the packet directions. Stir in the lemon juice. Leave to cool. When cold, whisk in mayonnaise and chill until the consistence of egg white, the fold in the prepared vegetables, the basil, olives and chicken. Season to taste. Turn into a fluted mould. Chill until set. Loosen the edges and turn out onto a bed of lollo rosso leaves. Garnish with a basil sprig and serve with boiled new potatoes and Mixed Salad.

Easy Tandoori Chicken

(SERVES 4)

• 8 chicken drumsticks, skin removed
• 300 ml/ ½ pt/ ¼ cups very low-fat plain yoghurt
• 1 small garlic clove, crushed
• 15 ml/1 tbsp tandoori powder
• 5 ml/1 tsp chopped coriander (cilantro)
• Salt and freshly ground black pepper
• Shredded lettuce
• Lemon wedges
• Tomato wedges
• Coriander sprigs

To Serve:

• 175 g/6 oz/ ¾ cup basmati rice, boiled
• Mustard Carrot Salad

Make several slashes in the flesh of the chicken legs. Mix together the yoghurt, garlic, tandoori powder, chopped coriander and seasoning in a large, shallow dish. Add the chicken and rub the mixture well into the slits. When well coated, leave to marinate for at least 3 hours. Place the chicken in a baking tin (pan). Spoon any remaining marinade over. Cover with foil. Bake in preheated oven at 200degree C/400 degree F/gas mark 6 for 45 minutes. Remove the foil, pour off any liquid and bake uncovered for 15 minutes or until well browned and cooked through. Garnish with lettuce, lemon wedges, tomato wedges and coriander leaves and serve with boiled basmati rice and Mustard Carrot Salad.

Turkey and Cranberry Burgers

(SERVES 4)

• 450 g/1 1b/4 cups minced (ground) turkey
• 1 small onion, finely chopped
• 15 ml/1 tbsp chopped parsley
• 45 ml/3 tbsp fresh breadcrumbs
• Grated rind of ½ lemon
• 2.5 ml/ ½ tsp dried thyme
• 1.5 ml/ ¼ tsp grated nutmeg
• Salt and freshly ground black pepper
• 1 egg, beaten
• 40 ml/8 tsp cranberry sauce
• 4 small slices bread
• Low-fat spread
• 4 parsley sprigs

To serve:

• Brussels Spouts with Almonds

Mix the turkey with the onion, parsley, breadcrumbs, lemon, rind, thyme and nutmeg and season with salt and pepper. Mix with the egg to bind. Shape into eight flat cakes. Put 10 ml/2 tsp cranberry sauce on each of four patties. Top with the remaining ones and press the edges together well to seal. Grill (broil) on each side for about 5 minutes or until golden brown and cooked through. Meanwhile, cut large rounds from the slices of bread and spread very thinly on both sides with low-fat spread. Fry (sauté) in a frying pan (skillet) until golden brown on both sides. Transfer to four warmed plates. Top each slice with a burger, garnish with a parsley sprig and serve with Brussels Sprouts with Almonds.

Chicken and Broccoli Cheese

(SERVES 4)

• 350 g/12 oz broccoli, cut into florets
• 225 g/8 oz/2 cups cooked chicken, cut into bite-sized pieces
• 25 g/1 oz/2 tbsp low-fat spread
• 1 green (bell) pepper, chopped
• 1 onion, chopped
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 300 ml/ ½ pt 1 ¼ cups skimmed milk
• 50 g/2 oz/1 cup low-fat Cheddar cheese, grated
• Salt and freshly ground black pepper
• 25 g/1 oz/1 cup bran flakes, crushed
• 1.5 ml/ ¼ tsp chilli powder

To Serve:

• Bacon and Onion Topped
• Tomatoes

Cook the broccoli in lightly salted boiling water until just tender. Drain and transfer to an ovenproof serving dish. Scatter the chicken over. Melt the low-fat spread in the broccoli saucepan. Stir in the chopped pepper and onion and cook, stirring, for 3 minutes. Stir in the flour. Remove from the heat and blend in the milk. Return to the heat and bring to the boil stirring all the time. Cook for 2 minutes. Stir in the cheese and season to taste. Pour over the chicken and broccoli. Mix the bran flakes with the chilli powder and sprinkle over. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 20 minutes. Serve hot with Bacon and Onion Topped Tomatoes.

Chicken Paprika

(SERVES 4)

• 2 onions, sliced
• 25 g/1 oz/2 tbsp low-fat spread
• 4 boneless chicken breasts, about 175 g/6 oz each
• 30 ml/2 tbsp paprika
• 400 g/14 oz/1 large can chopped tomatoes
• 228 g/8 0z/1 small can pimientos, drained and chopped
• Salt and freshly ground black pepper
• 45 ml/3 tbsp very low-fat plain yoghurt
• Chopped parsley

To Serve:

• Caraway Noodles
• Mixed Green Salad

Fry (sauté) the onions in the low-fat spread in large saucepan for 2 minutes. Add the chicken breasts and fry on each side to brown. Add the remaining ingredients except the yoghurt and parsley. Bring to the boil, reduce the heat, part-cover and simmer for 20 minutes. Taste and re-season if necessary. Remove the chicken and transfer to warmed serving plates. Stir the yoghurt into the sauce. Spoon over garnish with chopped parsley and serve with Caraway Noodles and Plain Green Salad.

Fijian Chicken

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 25 g/1 oz/2 tbsp low-fat spread
• 425 g/15 oz/1 large can pineapple pieces in natural juice, drained, reserving the juice
• 15 ml/1 tbsp soy sauce
• 4 celery sticks, sliced
• 1 carrot, chopped
• 1 green (bell) pepper, cut into thin strips
• 3 tomatoes, quartered
• Salt and freshly ground black pepper
• 15 ml/1 tbsp cornflour (cornstarch)

To serve:

• 175 g/6 oz/ ¾ cup long-grain rice, boiled
• Melon and Cucumber Salad

Brown the chicken in the low-fat spread in a saucepan. Remove from the pan with a draining spoon. Make the pineapple juice up to 300 ml/ ½ pt 1 ¼ cups with water. Add to the pan with the soy sauce, celery and carrot. Add the chicken. Bring to the boil, reduce the heat, cover and simmer for 20 minutes or until the chicken is tender. Lift out the chicken and transfer to warmed plates. Blend the cornflour with 30 ml/2 tbsp water and stir into the pan. Bring to the boil and cook for 1 minute, stirring. Taste and re-season if necessary. Spoon over the chicken and serve with the rice and Melon and Cucumber Salad.

Winter Chicken Stew

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 25 g/1 oz/2 tbsp low-fat spread
• 1 onion, sliced
• 4 carrots, sliced 1 small Swede (rutabaga), sliced
• 100 g/4 oz/ 2/3 cup pearl barley
• 900 ml/ 1 ½ pts 3 ¾ cups chicken stock, made with 2 stock cubes
• Salt and freshly ground black pepper
• 3 unpeeled potatoes, scrubbed and cut into bite-sized chunks
• 1 small green cabbage, shredded

Brown the chicken portions in the low-fat spread in a large saucepan. Remove from the pan with a draining spoon. Add the onion, carrots and Swede and fry (sauté) for 2 minutes, stirring. Add the barley and stock and return the chicken to the pan. Season to taste. Bring to the boil, reduce the heat and simmer for 45 minutes. Add the potatoes and cabbage, cover and continue cooking for 20 minutes or until everything is tender. Serve in large open soup bowls.

Pheasant with Calvados and Apples

(SERVES 4)

• 1 pleasant, quartered and skinned as much as possible
• 40 g/ 1 ½ oz/3 tbsp low-fat spread
• 2 large cooking (tart) apples, sliced thinly
• Salt and freshly ground black pepper
• 15 ml/1 tbsp calvados or brandy
• 75 ml/5 tbsp low-fat single (light) cream
• 8 baby onions, peeled but left whole
• Chopped parsley

To Serve:

• Fluffy Mashed Potatoes
• Stir-fried Greens

Rinse the pheasant under cold running water and dry on kitchen paper. Melt the low-fat spread in a flameproof casserole (Dutch oven) and brown the pleasant all over. Remove with a draining spoon. Put half the apple slices in the base of the casserole and toss in the juices. Lay the pheasant on top and season well. Add the remaining apple slices. Mix the calvados with the cream and pour over. Cover tightly and cook in a preheated oven at 180degree C/350degree F/gas mark 4 for 1 hour. Meanwhile, boil the onions in water for 5 minutes. Drain, dry on kitchen paper and fry (sauté) in the remaining low-fat spread to the brown. Arrange around the top of the casserole and return to the oven for 15 minutes. Sprinkle with chopped parsley and serve with Fluffy Mashed Potatoes and Stir-fried Greens.

Nutty Chicken with Water Chestnuts

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 15 ml/1 tbsp sherry
• A few grains of artificial sweetener 25 g/1 oz/2 tbsp low-fat spread
• 1 bunch of spring onions (scallions), diagonally sliced
• 175 g/6 oz button mushrooms, quartered
• 225 g/8 oz/1 small can water chestnuts, drained and quartered
• 600 ml/1 pt/2 ½ cups chicken stock, made with 2 stock cubes
• 15 ml/1 tbsp soy sauce
• 30 ml/2 tbsp cornflour (cornstarch)
• 30 ml/2 tbsp walnuts, chopped

To Serve:

• Chinese Leaf and Mango Salad

Place the chicken in a shallow dish. Drizzle with sherry and add a few grains of artificial sweetener. Toss to coat and leave to marinate for 2 hours. Melt the low-fat spread in a flameproof casserole (Dutch oven). Add the chicken and brown on all sides. Remove from the pan with all draining spoon. Add the spring onions and mushrooms and cook, stirring, for 2 minutes. Add the water chestnuts, stock and soy sauce. Return the chicken to the pan and bring to the boil. Cover and transfer to a preheated oven at 180degree C/350 degree C/350degree F/gas mark 4 for 1 ½ hours or until really tender. Lift out the chicken on to warmed plates and keep warm. Blend the cornflour with a little water and stir into the cooking liquid. Bring to the boil and cook for 2 minutes, stirring. Spoon over the chicken, sprinkle with the chopped walnuts and serve with Chinese Leaf and Mango Salad.

Spiced Chicken Casserole

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 30 ml/2 tbsp plain (all-purpose) flour
• Salt and freshly ground black pepper
• 5 ml/1 tsp paprika
• 25 g/1 oz/2 tbsp low-fat spread
• 5 ml/1 tsp curry powder
• 295 g/ 10 ½ oz/1 small can condensed mushroom soup
• 10 ml/2 tsp gherkins (cornichons), chopped
• Lemon wedges
• Gherkin `fans`

To Serve:

• 175 g/6 oz/ ¾ cup basmati rice, boiled
• Mustard Carrot Salad

Toss the chicken portions in the flour seasoned with a little salt and pepper and the paprika. Melt the low-fat spread in a flameproof casserole (Dutch oven) and brown the chicken on all sides. Remove from the pan. Drain off any excess fat. Sprinkle the curry powder into the casserole and add the condensed soup. Add a little more pepper. Bring to the boil, stirring. Add the chicken, sprinkle over the gherkins, cover and cook in a preheated oven at 180degree C/350degree F/gas mark 4 for 1 ½ -2 hours. Spoon on to warmed plates, garnish with lemon wedges and gherkin fans and serve with the rice and Mustard Carrot Salad.

Indonesian Supper

(SERVES 4)

• 225 g/8 oz/1 cup long-grain rice
• 50 g/2 oz/ ½ cup frozen peas
• 2 onions, sliced
• 40 g/ ½ oz/3 tbsp low-fat spread
• 15 ml/1 tbsp curry powder
• 2.5 ml/ ½ tsp ground cinnamon
• 175 g/6 oz chicken stir-fry meat
• 50 g/2 oz/ ½ cup cooked ham, diced
• Salt and freshly ground black pepper
• 1 egg
• 30 ml/2 tbsp water
• 30 ml/2 tbsp chopped coriander (cilantro)

To Serve:

• Bean sprout and Pepper Salad

Cook the rice according to the packet directions, adding the peas for the last 5 minutes` cooking time. Drain, rinse with cold water and drain again. Meanwhile, fry (sauté) the onions in 25 g/1 oz/2 tbsp of the low-fat spread in a large frying pan (skillet) or work for 2 minutes until softened but not browned. Add the curry powder, cinnamon and chicken and stir-fry for 5 minutes until the chicken is tender and cooked through. Add the ham, rice and peas and toss over a gentle heat for 4 minutes. Season to taste. Meanwhile, beat the eggs and water with a little salt and pepper stir in the coriander. Melt the remaining low-fat spread in an omelette pan and fry the egg mixture until set underneath. Turn over and cook the other side. Roll up and cut into shreds. Pile the rice mixed on to four warmed plates and top with the shredded omelette. Serve with Bean Sprout and Pepper Salad.

Spanish Rice

(SERVES 4)

• 175 g/6 oz boneless chicken meat, diced
• 1 small green (bell) pepper, diced
• 1 small red (bell) pepper, diced
• 1 onion, chopped
• 25 g/1 oz/2 tbsp low-fat spread
• 225 g/8 oz/1 cup long-grain rice
• 5 ml/1 tsp numeric or saffron powder
• 600 ml/1 pt/ 2 ½ cups chicken stock, made with 2 stock cubes
• 2 tomatoes, roughly chopped
• 100 g/4 oz/1 cup frozen peas
• 100 g/4 oz/1 cup peeled prawns (shrimp)
• Salt and freshly ground black pepper
• 4 black olives, halved and stoned (pitted)
• Chopped Parsley

To Serve:

• Mixed Leaf Salad

Fry (sauté) the chicken, peppers and onion in the low-fat spread, stirring, for 4 minutes. Stir in the rice and cook for 1 minute. Add the turmeric or saffron and the stock, bring to the boil, stirring, cover and simmer for 10 minutes. Stir in the tomatoes, peas prawns and a little salt and pepper. Cover and continue cooking for a further 10 minutes over a low heat until the rice is cooked and has absorbed all the liquid. Fluff up with a fork, spoon on to warmed plates and garnish each with halved olives and chopped parsley. Serve with Mixed Leaf Salad.

Turkey and Pineapple Stir-fry with Noodles

(SERVES 4)

• 225 g/8 oz turkey pieces
• 25 g/1 oz/2 tbsp low-fat spread
• 1 garlic clove, finely chopped
• 300 g/ 11 oz/1 packet ready-prepared fresh stir-fry mixed vegetables
• 100 g/4 oz button mushrooms, sliced
• 228 g/8 oz/1 small can pineapple pieces in natural juice
• 175 g/6 oz bean sprouts
• 2 tomatoes, roughly chopped
• 30 ml/2 tbsp coy sauce
• Salt and freshly ground black pepper
• 100 g/4 oz/1 slab quick-cook Chinese egg noodles

To Serve:

• A handful of prawn crackers

Trim the turkey and cut into even-sized thin strips. Melt the low-fat spread in a large frying pan (skillet) or wok. Add the turkey and stir-fry for 3 minutes until browned and almost cooked through. Add the garlic, mixed vegetables and mushrooms and stir-fry for 3 minutes. Add the pineapple and its juice, the bean sprouts, tomatoes, soy sauce and a little salt and pepper. Stir well, then cover and cook for 5 minutes. Meanwhile, cook the noodles according to the packet directions. Drain and add the stir-fry. Mix well, then spoon on to warmed plates and serve each with a few prawn crackers on the side.

Citrus Chicken

(SERVES 4)

• 1 large orange
• 4 chicken portions, skinned as much as possible
• 45 ml/3 tbsp plain (all-purpose) flour
• Salt and freshly ground black pepper
• 25 g/1 oz/2 tbsp low-fat spread
• 2 leeks, sliced
• 1 small onion, sliced
• 1 chicken stock cube
• 175 g/6 oz button mushrooms
• 5 ml/1 tsp dried thyme
• Chopped parsley

To Serve:

• Sesame Seed Wedges
• Glazed Carrots

Thinly pare the rind from the orange. Cut into thin strips and reserve. Halve the orange and squeeze out all the juice. Make up to 600 ml/1 pt/ 2 ½ cups with water. Toss the chicken in the flour with a little salt and pepper. Melt the low-fat spread in a flameproof casserole (Dutch oven), add the chicken and brown all over. Remove from the pan with a draining spoon. Add the leeks and onion and fry (saute) quickly to brown. Blend any remaining flour with a little of the orange juice and water. Stir in the remainder and add to the pan. Crumble in the stock cube. Bring to the boil, stirring. Return the chicken to the pan. Add the mushrooms, half the orange rind, the thyme and a little more salt and pepper. Cover and cook in a preheated oven at 180degree C/350degree F/gas mark 4 for 1 ½ hours or until the chicken is really tender. Taste and re-season if necessary. Sprinkle over the remaining orange rind and the parsley and serve with Sesame Seed Wedges and Glazed Carrots

Sherried Chicken Casserole

(SERVES 4)

• 4 chicken portions, skinned
• 25 g/1 oz/2 tbsp low-fat spread
• 1 large onion, finely chopped
• 100 g/4 oz button mushrooms, quartered
• 400 g/14 oz/1 large can chopped tomatoes
• 1 sherry glass of sherry
• 30 ml/2 tbsp tomato puree (paste)
• 1 bouquet garni sachet
• Salt and freshly ground black pepper
• A few snipped chives

To serve:

• Jacket-baked potatoes with yoghurt and Chive Dressing
• Cabbage with Celery and Walnuts

Brown the chicken portions in the low-fat spread in a flameproof casserole (Dutch oven). Remove from the pan with a draining spoon. Add the onion and fry (sauté) for 2 minutes, stirring. Add the mushrooms and cook for 1 minute. Return the chicken to the pan. Add the can of tomatoes. Blend the sherry with the tomato puree and stir in. Add the bouquet garni and salt and pepper. Bring to the boil. Cover and cook in a preheated oven at 180degree C/350degree F/gas mark 4 for1 ½ hours or until the chicken is really tender. Spoon off any fat. Garnish with the snipped chives and serve with jacket-baked potatoes with Yoghurt and Chive Dressing and Cabbage with Celery and Walnuts.

Zingy Turkey Steaks

(SERVES 4)

• Salt and freshly ground black pepper
• 4 slices turkey steak, about 175 g/6 oz each
• 15 g/ ½ oz/1 tbsp low-fat spread
• 150 ml/ ¼ pt/2/3 cup ginger in syrup, chopped
• 10 ml/2 tsp lemon juice
• 1 piece of stem ginger in syrup, chopped
• 45 ml/3 tbsp soured (dairy sour) cream
• Salt and freshly ground black pepper
• 450 g/1 1b baby new potatoes, quartered
• 450 g/1 1b baby spring greens (spring cabbage), shredded
• Paprika

Season the turkey steaks and fry (sauté) in the low-fat spread for about 5 minutes one each side until golden and cooked through. Remove from the pan and keep warm. Add the ginger wine to the pan. Bring to the boil and boil for 5 minutes. Stir in the lemon juice, chopped ginger and soured cream. Bring to the boil and simmer for 2-3 minutes. Taste and reseason if necessary. Meanwhile, cook the potatoes in lightly salted boiling water for 4 minutes. Add the greens and continue boiling until both are tender. Drain thoroughly and add a good grinding of black pepper. Spread the potato and greens on to four warmed plates. Top each with a turkey steak, then spoon the sauce over. Garnish with a dusting of paprika and serve straight away.

Spicy Chicken Tacos

(SERVES 4)

• For the filling:
• 100 g/4 oz/1 cup cooked chicken, finely chopped
• 4 spring onions (scallions), chopped
• 213 g/7 ½ oz/1 small can red kidney beans, drained
• 4 tomatoes, skinned and chopped
• 1 small red (bell) pepper, chopped
• Salt and freshly ground cumin
• 2.5 ml/ ½ tsp dried oregano
• 15 ml/1 tbsp chopped parsley
• For the dressing:
• 1 small avocado, halved and stoned (pitted)
• 10 ml/2 tsp lemon juice
• 1 green chilli, seeded and chopped
• 1 garlic clove, crushed
• 150 ml/ ¼ pt/ 2/3 cup very low-fat plain yoghurt
• A dash of Worcestershire sauce

To Serve:

• Shredded lettuce
• 8 taco shells
• 15 g/ ½ oz Parmesan cheese, thinly shaved with a potato peeler

Thoroughly mix together all the filling ingredients. Scoop the avocado flesh into a blender or food processor and discard the skin. Add the remaining dressing ingredients and blend until smooth. Season to taste. Put some lettuce in the taco shells and drizzle in the dressing. Top each with a few slivers of Parmesan cheese and serve.

Chicken Liver Risotto

(SERVES 4)

• 350 g/12 oz/3 cups chicken livers
• 40 g/ ½ oz/3 tbsp low-fat spread
• 2 onions, chopped
• 2 garlic cloves, crushed
• 4 lean rashers (slices) streaky bacon, rinded and diced
• 2 carrots, chopped
• 225 g/8 oz/1 cup long-grain rice
• 600 ml/1 pt/ 2/ ½ cups chicken stock, made with 2 stock cubes
• 2.5 ml/ ½ tsp dried mixed herbs
• Salt and freshly ground black pepper
• 50 g/2 oz/ ½ cup frozen peas
• 30 ml/2 tbsp chopped parsley
• 30 ml/2 tbsp grated Parmesan cheese

Trim the chicken livers and cut into bite-sized pieces if necessary. Melt the low-fat spread in a heavy-based saucepan. Add the onions, garlic, bacon and carrots and fry (sauté), stirring, for 3 minutes. Add the livers and cook for a further 3 minutes or until browned but still very soft. Stir in the rice, then add the stock, herbs and a little salt and pepper. Bring to the boil, reduce the heat, cover and simmer very gently for 15 minutes. Add the peas and cook for a further 5 minutes or until the rice is tender and has absorbed the liquid. Spoon on to warmed plates and sprinkle with the parsley and Parmesan. Serve hot.

Chicken Pesto

(SERVES 4)

• 4 boneless chicken breasts, about 175 g/6 oz each
• 25 g/1 oz/2 tbsp low-fat spread
• 1 bunch of spring onions (scallions), chopped
• 4 large, ripe tomatoes, skinned and chopped
• 300 ml/ ½ pt/ 1 ¼ cups dry white wine
• 15 ml/1 tbsp tomato puree (paste)
• Salt and freshly ground black pepper
• 30 ml/2 tbsp pesto sauce from a jar
• 30 ml/2 tbsp chopped parsley
• 30 ml/2 tbsp grated Mozzarella cheese

To serve:

• 4 slices ciabatta bread
• Italian Pepper Salad

Fry (sauté) the chicken breasts in the low-fat spread for 5 minutes until golden on each side. Remove form the pan. Add the remaining ingredients except the pesto, parsley and cheese. Bring to the boil, stirring. Return the chicken to the pan and season. Cover and simmer for 15 minutes. Stir in the pesto and parsley. Cook uncovered for a further 5 minutes. Transfer to warmed plates. Sprinkle the cheese over and flash under a hot grill (broiler) to melt the cheese. Serve with ciabatta bread and Italian Pepper Salad.